W.O.D. Wednesday 6/30/21


W.O.D. Wednesday 6/30/21

**“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen**

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Conditioning WOD

On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

WORKOUT BRIEF [0:00 – 5:00]
* Working through 5 fast paced intervals for today’s conditioning piece
* You’ll complete the listed work for time and rest until the next 4-minute window begins
* **For Example:** If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
* To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
* Record your time for each interval, as your final score is the slowest of the 5
* Rounds begin on the [0-4-8-12-16]

* Let’s choose one dumbbell weight for both weighted movements today
* This weight will likely be chosen off the more difficult movement, the Devil’s Press
* This station combines a dumbbell burpee with a double dumbbell snatch
* There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
* Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds
* Movement Videos:
* **Devil’s Press:** [Video](youtu.be/rUp_LwREipA)
* **Double Dumbbell Squats:** [Video](youtu.be/ZG0vp6l7t-A)

* You’ll hop over 1 dumbbell for this station
* Over and back is equal to 1 rep [20 total hops]
* Movement Video:
* **Over-and-Back Hops Over Dumbbell:** [Video](youtu.be/N9wJ3p1o69I)

GENERAL WARM-UP [5:00 – 12:00]
2 Rounds
30 Seconds Each
Jumping Jacks
Lateral Squats [Video](youtube.com/watch?v=RTlsrgLBxUU)
Lateral Hops in Place
Inchworm to Push-ups [Video](youtu.be/Et0WRT6Q3sA)
Lateral Hops Over Dumbbell
Slow Air Squats

Single Dumbbell Warmup
*Each Side With Lighter Weight:*
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

MOBILITY [12:00 – 15:00]
Pigeon Pose + Lat Reach: 1 Minute Each Side

**[DAILY VIDEO](youtu.be/6lKvwlW5cqU)**

Pencil vs. Paintbrush
We can think of our foot width as either pencils or paintbrushes. Pencil width is a narrow stance with the feet together. While this allows for fast and accurate jumps, it is also harder on balance. Paintbrush width is a wider stance, about hip width. While this option is a little slower and causes us to jump further, it can be a little easier to control. Feel out both options during the movement prep, as each may have their place in the workout.

Movement Prep
10 Lateral Hops (Over Nothing)
5 Over-and-Back Hops Over Dumbbell (Wider Stance)
5 Over-and-Back Hops Over Dumbbell (Narrower Stance)

Arms & Legs
A simple way to ensure good dumbbell front squats is to have the triceps parallel to the top of the thighs in the bottom position. If we don’t get enough depth in the squat, we miss this position. If the elbows drop or the upper body rounds forward, we miss this position. We’ll feel out a couple pausing reps to nail this concept before moving to regular reps.

Movement Prep
*With Lighter Weights:*
5 Pausing Double Dumbbell Squats
5 Double Dumbbell Squats

Swing ‘Em Low
One thing that can be helpful in the Devil’s Press is swinging the weight lower than you typically would in a kettlebell swing. With two dumbbells, this gives you more room between the legs to accommodate the added width. This in turn allows you to load the weight further back to get more momentum to swing the weight overhead. Especially with the weight being 2x what a normal kettlebell swing would be, the added momentum is much needed.

Movement Prep
*With Lighter Weights:*
5 Dumbbell Burpees
5 Double Dumbbell Swings (All the Way Overhead)
5 Devil’s Press

* 10 Single Arm Devil’s Press (5 Each Side) [Video](youtu.be/znJ6cch0FQs)

* 20 Double Unders or 40 Single Unders
* 25 Line Hops [Video](youtu.be/AG3QNJriozI)

* 20 Single Dumbbell Goblet Squats [Video](youtube.com/watch?v=bJWKhWkVmPA0)

PRACTICE ROUNDS [25:00 – 35:00]
Warmup Set 1
*With Lighter Weight:*
5 Devil’s Press
7 Over-and-Back Dumbbell Hops
9 Double Dumbbell Squats

Warmup Set 2
*With Workout Weight:*
3 Devil’s Press
4 Over-and-Back Dumbbell Hops
5 Double Dumbbell Squats

STRATEGY + WOD [35:00 – 60:00]
* With rest built in to each piece, look to move with a purpose through these 5 stations
* Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
* It can be helpful to declare your first round as the slowest round
* From there, look to hold that speed *or* find one place to pick up the pace
* In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
* After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

* The Devil’s Presses start and end each round
* Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
* While it is a challenging movement, it’s also a relatively slow developing movement
* Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable

* Move at a pace on your first set of 10 hops that allows you to thrive through the squats
* The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
* After the first round, you’ll also have a better idea of how these movements impact each other
* You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round

Extra Work

4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

* **Banded Good Mornings:** [Video](youtu.be/qS2PveiBtpM)
* **Alternating Pistols:** [Video](youtu.be/-e45F_LwXVk)
* **Weighted Glute Bridges:** [Video](youtu.be/DLgAPsiZbQ8)